Each week, we have 5 to 10 new people coming into our office with back stiffness. In this video, we go through 3 tips to fix neck/shoulder tension and improve your posture.

Noticing any of the following:

Often with this neck/shoulder tension, people describe some of these concerns:

  • At times, pain is accompanying the tension and stiffness
  • Problem will get worse, leading to pain
  • Starting to experience headaches
  • Posture is noticeably worsening, head sitting forward, shoulders rounding
  • A hunch is developing in the mid back

3 tips to help:

1.Elongating the spine

In this postural awareness exercise, imagine a hook in your sternum, with a long string attached to a large helium balloon above. This visualisation will help to create a gentle lift, as you elongate the spine and neck, helping to bring shoulders and head back.

Do this 40-50 times in a day.

2. Head stacking

A neutral side posture should see your ear sitting over the mid point of the shoulder, creating a stacking of the head over shoulders. To help achieve this, imagine laser beams are being emitted from you eyes, and they need to remain parallel with the ground. Avoid activities on electronic devices, that compromise this posture.

3. Mid back strengthening

Too often with forward head posture and rounded shoulders, the pectoral muscles get tight and the mid back gets weak. Doing exercises with Thera-bands to strengthen the mid back is a great way to counteract this problem and build strength.

Try shoulder rolls, where you roll shoulders back slowly, while squeezing shoulder blades back and down at the same time.  Great to do during a mid morning or mid afternoon break.

Still need to fix Neck/Shoulder tension?

If you have tried these exercises to fix neck/shoulder tension for a period of 2-3 weeks and the stiffness, pain and headaches have not been relieved, then the problem may now be deeper. A spinal assessment may be needed to determine if the problem is due to a functional problem, such as stuck spinal joints or an issues with the shoulder joint. The other cause can be due to structural spinal changes – an assessment will determine if this is the issue.

If you have any questions, please feel free to call our Melbourne office on 9329 1118 or email us info@errolstchiro.com.au.

If you would like to know more about distinguishing between tendinitis, tendinopathy and bursitis, CLICK HERE.  Find out how a Cervical Denneroll can help the neck curve, CLICK HERE.

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Lisa, director